relatively new to lifting and looking for a better workout

[Philberg7]

hi all,
this is my first post on this forum. I have been lifting for about 8 months. My workouts have not been too organized because I dont know that much. I do a fair amount of cardio because I play competitive soccer. I have been reading and I was hoping people who know more could give me what they think works/links to workout routines.
Right now, I could probably max around 240 on flat bench(havent maxed in a long time). I usually use 30,35, or 40lbs DB's to curl, and my tricepts are decent(about 45 dips). Abbs and lower body are taken care of because of the amount that I play soccer( and we do a lot of abb work).
My goals: I would like to be stronger and look better OVERALL. My current workout focuses on the major muscles and the ones that are held in high esteem socially. I would like to gain size, but I need to stay quick for soccer. I would like a better back, shoulders, and overall definition.
Any knowledge that you can share and workout routines would be GREAT.


here is my workout now(in no order):
flat bench 3X10 reps
military press 3x10 (not that often)
smiles 3x10
DB lateral raise(delts) 3x10
standing alternating curls 2x10
isolation curls 2x10
bent over DB rows 3x10...and a few other exercises

as you can see, its pretty bad. Im looking to spend more time lifting with a more comprehensive/goal oriented workout. I think that I might do muscle groups once a week and rotate....mon-chest/tri wed-bi/shoulders/traps..that kind of thing. the only problem is that sometimes I feel like during that weeks rest I am losing strength and size. any help would be awesome

[B.b. in stress!]

I know a great way to build a lower back. This is what I did: I simply did two sets of deadlifts for around six reps each once every week. I don't know how i did it but my lower back has dramatically increased in size and looks very nice. Try doing that for ur lower back

[Philberg7]

thanks.
I'll give that a try.

update: I have been trying to do my homework...and this is what I have come up w/

mon-chest/tri
wed-back/bi
fri-shoulders/traps
I can be more specific to sets/ reps but it is almost identical to this;
http://forum.bodybuilding.com/showthread.php?t=526041
I took out legs because of soccer